Are you looking for a sweet treat that won’t ruin your diet? Do you crave the warm, comforting flavors of fall without the added sugars? Look no further! Pumpkin is a nutritious and delicious ingredient that can be used in a variety of sweet treats, from breads to cheesecakes. And the best part? Many pumpkin recipes can be made sugar-free, using natural sweeteners like honey, maple syrup, or stevia instead of refined sugar.
In this article, we’ll share 18 scrumptious sugar-free pumpkin recipes that are perfect for satisfying your sweet tooth without compromising on nutrition. From classic fall favorites like pumpkin pie and pumpkin spice latte to creative twists like pumpkin granola and pumpkin risotto, there’s something for everyone in this collection of sugar-free treats.
Stay tuned for a culinary journey that will leave you feeling cozy and satisfied!
Spiced Sugar-Free Pumpkin Bread
Celebrate the flavors of fall with this moist and aromatic pumpkin bread, infused with warm spices and sweetened with natural alternatives.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar substitute (such as Swerve or Erythritol)
– 1/2 cup canned pumpkin puree
– 3 large eggs
– 1/4 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan with coconut oil or cooking spray.
2. In a large bowl, whisk together almond flour, coconut sugar substitute, pumpkin puree, eggs, salt, cinnamon, nutmeg, and ginger until well combined.
3. Stir in vanilla extract.
4. Pour batter into prepared loaf pan and smooth top.
5. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Creamy Sugar-Free Pumpkin Soup
Warm up with a comforting bowl of creamy pumpkin soup, free from added sugars! This recipe is perfect for a cozy fall evening or as a healthy lunch option.
Ingredients:
– 1 small sugar pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons coconut oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon salt
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half (sugar-free)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in coconut oil until softened.
2. Add the pumpkin cubes, cinnamon, nutmeg, and salt. Cook for 5 minutes, stirring occasionally.
3. Pour in the broth and bring to a boil. Reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
4. Use an immersion blender or transfer the soup to a blender and puree until smooth.
5. Stir in the heavy cream or half-and-half. Serve warm, garnished with cilantro leaves if desired.
Cooking Time: 35-40 minutes
Roasted Sugar-Free Pumpkin Seeds
Roasted Sugar-Free Pumpkin Seeds Recipe
Elevate your snacking game with this easy recipe that brings out the natural sweetness of pumpkin seeds without adding refined sugar. Roasting them to perfection enhances their nutty flavor and satisfying crunch.
Ingredients:
– 1 cup pumpkin seeds
– 2 tablespoons olive oil
– 1 teaspoon salt
– Optional: Your choice of spices (e.g., cumin, paprika, garlic powder)
Instructions:
1. Preheat your oven to 350°F (175°C).
2. Rinse the pumpkin seeds and pat them dry with a paper towel.
3. In a bowl, mix together the olive oil, salt, and any desired spices until well combined.
4. Add the pumpkin seeds to the bowl and toss until they’re evenly coated with the mixture.
5. Spread the seed mixture on a baking sheet in a single layer.
6. Roast for 30-40 minutes, or until the seeds are lightly browned and fragrant.
7. Remove from the oven and let cool completely before serving.
Cooking Time: 30-40 minutes
Enjoy your delicious and healthy roasted sugar-free pumpkin seeds!
Fluffy Sugar-Free Pumpkin Pancakes
Start your day with a delicious and nutritious twist on classic pancakes! These fluffy sugar-free pumpkin pancakes are packed with the warmth of cinnamon, nutmeg, and ginger, and the moisture of pureed pumpkin.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1/2 cup canned pumpkin puree
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/8 teaspoon ground ginger
– 2 tablespoons melted coconut oil or unsalted butter
Instructions:
1. In a large bowl, combine almond flour, coconut flour, granulated sweetener, baking powder, and salt.
2. In a separate bowl, whisk together Greek yogurt, egg, pumpkin puree, cinnamon, nutmeg, and ginger.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop the batter by 1/4 cupfuls onto the skillet or griddle.
6. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes (depending on the size of your pancakes)
Enjoy your delicious sugar-free pumpkin pancakes!
Decadent Sugar-Free Pumpkin Cheesecake
Experience the perfect blend of creamy pumpkin goodness and rich cheesecake indulgence, without the guilt. This sugar-free recipe is a game-changer for those looking to satisfy their sweet tooth while keeping their dietary restrictions in check.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 cup unsalted butter, melted
– 1/2 cup pumpkin puree
– 3 large eggs
– 1 teaspoon vanilla extract
– 8 ounces cream cheese, softened
– 1/4 cup heavy cream
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C).
2. In a medium bowl, whisk together almond flour and granulated sweetener.
3. Add melted butter, pumpkin puree, eggs, and vanilla extract; mix until smooth.
4. Press mixture into a 9-inch springform pan.
5. Beat cream cheese until creamy, then add heavy cream and salt; mix until combined.
6. Pour cheesecake batter over crust.
7. Bake for 45-50 minutes or until edges are set and center is slightly jiggly.
8. Let cool completely before refrigerating for at least 4 hours.
Warm Sugar-Free Pumpkin Spice Latte
Warm Sugar-Free Pumpkin Spice Latte Recipe
Cozy up with a warm and comforting cup of sugar-free pumpkin spice latte, perfect for the fall season. This recipe is a twist on the classic PSL, using natural sweeteners and spices to create a delicious and healthier alternative.
Ingredients:
– 1/2 cup strong brewed coffee
– 1/4 cup unsweetened almond milk
– 1 tablespoon pumpkin puree
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 2 tablespoons honey or sugar-free sweetener (such as stevia or erythritol)
– Whipped cream and pumpkin pie spice for garnish (optional)
Instructions:
1. Brew the coffee according to your preference.
2. In a large mug, combine the brewed coffee, almond milk, pumpkin puree, vanilla extract, cinnamon, nutmeg, and ginger.
3. Stir until well combined and sweeten with honey or sugar-free sweetener to taste.
4. Top with whipped cream and a sprinkle of pumpkin pie spice, if desired.
Cooking Time: 5 minutes
Moist Sugar-Free Pumpkin Muffins
These deliciously moist pumpkin muffins are perfect for a sweet treat without the added sugar. Made with wholesome ingredients and a hint of spice, they’re sure to be a hit!
Ingredients:
– 1 1/2 cups almond flour
– 1/2 cup coconut sugar substitute (or equivalent)
– 1/4 cup unsweetened applesauce
– 3 large eggs
– 1/2 cup canned pumpkin puree
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 cup melted coconut oil
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together almond flour, coconut sugar substitute, and baking soda.
3. In a separate bowl, combine applesauce, eggs, pumpkin puree, cinnamon, nutmeg, and melted coconut oil. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted into the center comes out clean.
Cooking Time: 20-22 minutes
Rich Sugar-Free Pumpkin Custard
Rich Sugar-Free Pumpkin Custard Recipe
This rich and creamy pumpkin custard is a delicious dessert option for those looking to reduce their sugar intake. Made with wholesome ingredients and a touch of spice, this treat is perfect for the fall season.
Ingredients:
– 1 cup heavy cream
– 1/2 cup unsweetened almond milk
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon pumpkin pie spice
– 1/2 teaspoon vanilla extract
– 1/4 teaspoon salt
– 2 large egg yolks
– 1/2 cup cooked, mashed pumpkin
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium saucepan, whisk together cream, almond milk, sweetener, and pumpkin pie spice.
3. Cook over medium heat, stirring constantly, until the mixture comes to a simmer.
4. Remove from heat and stir in vanilla extract, salt, egg yolks, and mashed pumpkin until well combined.
5. Pour into 6 ramekins or small baking dishes.
6. Bake for 25-30 minutes or until the edges are set and the centers are still slightly jiggly.
7. Allow to cool before serving.
Cooking Time: 25-30 minutes
Crunchy Sugar-Free Pumpkin Granola
Start your day with a crunchy and nutritious snack that’s perfect for fall. This sugar-free pumpkin granola recipe combines the warmth of cinnamon, nutmeg, and ginger with the natural sweetness of pumpkin.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped almonds
– 1/2 cup pumpkin puree
– 1/4 cup coconut oil
– 1 tablespoon honey or sugar-free sweetener (such as stevia)
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together oats, almonds, and pumpkin puree.
3. In a separate bowl, combine coconut oil, honey or sugar-free sweetener, cinnamon, nutmeg, ginger, and salt. Stir until well combined.
4. Pour the wet ingredients over the dry ingredients and stir until everything is fully coated.
5. Spread the mixture onto the prepared baking sheet in an even layer.
6. Bake for 20-25 minutes or until lightly toasted and fragrant.
Cooking Time: 20-25 minutes
Silky Sugar-Free Pumpkin Pudding
This recipe is a delightful twist on traditional pumpkin pudding, replacing sugar with natural sweetness from dates and sweetening it with a hint of vanilla. Perfect for fall gatherings or as a healthy dessert option.
Ingredients:
– 1 cup cooked, mashed pumpkin
– 1/2 cup unsweetened almond milk
– 1/4 cup date syrup (or other sugar-free sweetener)
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
– 2 large egg yolks
Instructions:
1. In a medium saucepan, combine pumpkin, almond milk, date syrup, and salt.
2. Cook over medium heat, whisking constantly, until the mixture comes to a simmer.
3. Reduce heat to low and cook for 5 minutes, or until the pudding thickens slightly.
4. Remove from heat and stir in vanilla extract.
5. In a small bowl, whisk together egg yolks. Temper the egg yolks by slowly pouring the warm pudding into the eggs, whisking constantly.
6. Pour the mixture into individual serving cups or ramekins.
7. Refrigerate for at least 2 hours or until chilled.
Cooking Time: 10-12 minutes
Savory Sugar-Free Pumpkin Risotto
This creamy risotto is a perfect blend of fall flavors, featuring roasted pumpkin and savory spices without any added sugars. Perfect as a side dish or main course, it’s sure to become a new favorite.
Ingredients:
– 1 cup Arborio rice
– 4 cups chicken broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/2 cup roasted pumpkin puree (see note)
– 1 teaspoon dried sage
– Salt and pepper to taste
Instructions:
1. Heat the chicken broth in a separate pot and keep warm.
2. In a large skillet, heat the olive oil over medium-high. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute, until fragrant.
4. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until lightly toasted.
5. Add 1/2 cup of warmed broth to the rice mixture and stir until absorbed. Repeat this process, adding the broth in 1/2 cup increments, until the rice is cooked and creamy (about 20-25 minutes).
6. Stir in the roasted pumpkin puree, sage, salt, and pepper.
Cooking Time: 25-30 minutes
Zesty Sugar-Free Pumpkin Smoothie
Start your day with a refreshing twist on the classic pumpkin smoothie! This sugar-free recipe combines the warmth of pumpkin with the tanginess of citrus, making it perfect for fall and beyond.
Ingredients:
– 1/2 cup canned pumpkin puree
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon freshly squeezed orange juice
– 1 teaspoon grated ginger
– 1/2 teaspoon vanilla extract
– Pinch of salt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine pumpkin puree, almond milk, Greek yogurt, orange juice, ginger, and vanilla extract.
2. Blend on high speed until smooth and creamy.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again to incorporate the ice.
5. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Tender Sugar-Free Pumpkin Cookies
Enjoy the warmth of the season with these tender, sugar-free pumpkin cookies that are perfect for a cozy afternoon treat.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut sugar substitute (such as Swerve or Erythritol)
– 1/2 cup melted coconut oil
– 2 large eggs
– 1/2 cup canned pumpkin puree
– 1 teaspoon vanilla extract
– 1/4 teaspoon salt
– 1/4 teaspoon baking soda
– Optional: chopped walnuts or pecans for added texture
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together almond flour, coconut sugar substitute, and baking soda.
3. In a large bowl, combine melted coconut oil, eggs, pumpkin puree, and vanilla extract. Whisk until smooth.
4. Gradually add the dry ingredients to the wet ingredients, mixing until a dough forms.
5. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving about 2 inches of space between each cookie.
6. Bake for 12-15 minutes or until edges are lightly golden.
Cooking Time: 12-15 minutes
Spicy Sugar-Free Pumpkin Chili
Spicy Sugar-Free Pumpkin Chili Recipe
Warm up with this flavorful and nutritious chili that’s perfect for a cozy fall evening. This Spicy Sugar-Free Pumpkin Chili is a twist on the classic recipe, using pumpkin puree to add natural sweetness and a kick of heat from cayenne pepper.
Ingredients:
– 1 lb ground turkey or beef
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup pumpkin puree
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup tomato paste
– 1 tsp cumin
– 1 tsp chili powder
– 1/2 tsp cayenne pepper
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Brown the ground turkey or beef in a large pot over medium-high heat.
2. Add onion, garlic, pumpkin puree, bell pepper, and spices. Cook until vegetables are tender.
3. Stir in diced tomatoes, tomato paste, and cayenne pepper.
4. Bring to a simmer and let cook for 20-25 minutes or until chili has thickened slightly.
5. Season with salt and pepper to taste.
Cooking Time: 30 minutes
Refreshing Sugar-Free Pumpkin Sorbet
Beat the heat with this sweet and tangy sorbet, made without adding any refined sugar! Perfect for a healthy dessert or snack.
Ingredients:
– 1 cup cooked, mashed pumpkin
– 1/2 cup plain Greek yogurt
– 1/4 cup honey (or to taste)
– 1/4 cup lemon juice
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
Instructions:
1. In a blender or food processor, combine pumpkin, yogurt, honey, lemon juice, cinnamon, and nutmeg.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Pour the mixture into an ice cream maker and churn according to manufacturer’s instructions.
4. Once frozen, scoop and serve immediately.
Cooking Time: 20-30 minutes (including churning time)
Golden Sugar-Free Pumpkin Waffles
Start your day with a delicious and nutritious twist on classic waffles. These golden brown treats are made with wholesome ingredients and a hint of pumpkin puree for added moisture and flavor.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 3 large eggs
– 1/2 cup canned pumpkin puree
– 1/4 cup melted coconut oil
– 1 teaspoon vanilla extract
– Pinch of ground cinnamon and nutmeg
Instructions:
1. Preheat your waffle iron according to manufacturer’s instructions.
2. In a large bowl, combine almond flour, coconut flour, granulated sweetener, baking powder, and salt.
3. In a separate bowl, whisk together eggs, pumpkin puree, melted coconut oil, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Cook waffles according to iron’s instructions (about 3-5 minutes per batch).
6. Serve warm with your favorite toppings, such as whipped cream, butter, or fresh fruit.
Cooking Time: 12-15 minutes
Elegant Sugar-Free Pumpkin Tart
Celebrate the flavors of fall with this elegant sugar-free pumpkin tart, perfect for a seasonal dessert or special occasion.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut cream
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 cup canned pumpkin puree
– 2 large eggs
– 1 tablespoon melted coconut oil
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a medium bowl, whisk together almond flour, sweetener, salt, cinnamon, nutmeg, and ginger.
3. Add pumpkin puree, eggs, and melted coconut oil to the bowl. Whisk until smooth.
4. Pour mixture into a pre-baked tart crust or a 9-inch pie dish lined with parchment paper.
5. Bake for 35-40 minutes or until the filling is set and lightly browned.
Cooking Time: 35-40 minutes
Hearty Sugar-Free Pumpkin Oatmeal
Start your day with a warm and comforting bowl of sugar-free pumpkin oatmeal, packed with nutritious ingredients to keep you fueled and focused.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup canned pumpkin puree
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– Pinch of salt
– 1 tablespoon chopped walnuts (optional)
Instructions:
1. In a medium saucepan, bring the almond milk to a simmer over medium heat.
2. Add the oats, pumpkin puree, cinnamon, nutmeg, and salt. Whisk until combined.
3. Reduce heat to low and cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
4. Remove from heat and stir in chopped walnuts (if using).
5. Serve warm and enjoy!
Cooking Time: 10-12 minutes
Summary
Get ready to indulge in delicious and healthy desserts with these 18 sugar-free pumpkin recipes! From classic treats like spiced sugar-free pumpkin bread and fluffy sugar-free pumpkin pancakes, to unique creations like creamy sugar-free pumpkin soup and decadent sugar-free pumpkin cheesecake, there’s something for everyone. Whether you’re looking for a sweet treat or a savory snack, these recipes are sure to satisfy your cravings without compromising on taste.
